Fit on the piste - Fitness tips for the whole family

Hans Knauss, former Austrian Olympic alpine skier on: "Fit on the piste"

“I recommend to all winter sports enthusiasts to properly prepare for the winter season. Nothing is more frustrating than others having fun on the slopes and you are sick in bed," says Knauß

Who hasn’t had a cold on the ski slopes? Skiing, one way or another, it is just more fun being healthy. Hans Knauß also strongly believes that to be fit is vital when skiing. Being prepared for winter is not only smart but also allows for the fun on the piste to be fully enjoyed. So keep yourself and your family fit and healthy.

As winter begins more or less at the same time each year, it allows the preparation of bodily enjoyment to be planned quite accurately. Get ready six to eight weeks before your first disengagement with your skis, board or snowshoes, because without training, you quickly run the risk to weaken your body, or even to do some long-term damage. Needed is a harmonious mix of the right energy supplies, strengthening the cardiovascular system and the development of physical fitness.

Important tips and tricks from the professional athlete himself:

VERY IMPORTANT:

Before you embark into the wintery terrain, warming up exercises are in order. But please do them properly!

Warm-up

The need to warm-up in winter is of particular importance, as the muscles and connective tissue are anything but stretchy in the prevailing cold. The goal is to raise the bodies operating temperature and speed up circulation through active exercises.

This may work as following: First, 10 to 15 minutes of brisk walking or light running, followed by exercising the body’s most important regions. A few squats wearing a backpack, torso rotation, slow arm movements with light weights etc. followed by very light stretching exercises.

Agility Training

Not all too long ago, stretching exercises were the absolute hype. But this has changed now because stretching is now recommended with reservations. Studies now show that particularly prolonged, passive stretching exercises make muscles more prone to injury. Much better are active stretching exercises, whereby the muscle is stretched by intrinsic strengths.

Valuable tip:

Yoga and Pilates both have gentle exercises in their programme, which focus on stabilising and strength as well as on mobility. Intrestingly though: As well as targeted warming up, 10 to 15 minutes of cooling down is evenly important. Slow walking and slow running with gentle stretching exercises can promote regeneration and reduce negative effects of stress. The same results can be achieved with swimming and/or a visit to the sauna.

Balanced Diet

Last but by no means least when it comes to preparations for winter activities is the issue of nutrition. On top of the priority list is sufficient intake of fluids. And this means, before, during and after excercise. Needless to say, alcohol does not count and never has a performance-enhancing effect. Meant are water and/or electrolyte drinks. Favourites when it comes to solid foods are wholemeal products, rice, potatoes and vegetables with plenty of carbohydrates. So-called ‚good’ protein sources in form of fish and meat and vegetable proteins are also part of a balanced diet. However, dextrose provides only short-term energy and should only be used for this purpose. Putting some of the above tips into practice could mean to get through winter, fitter and healthier, Knauss says.

“I wish you and your family a splendid winter time and a lot of fun during your winter vacation” Greetings, Hans Knauss!